Author: Linda

13 Feb 2021

Chicken Coconut Curry Soup

Just imagine a pot of this chicken curry soup simmering on your stovetop and the curry smells filling your kitchen!  Whether you are a curry lover or have never tried a curry dish in your life, give this soup recipe a try.  I promise you will not be disappointed.  When you dish up a bowl, all the colors come to life and the flavors will wow you!    

Ingredients:

  • 3 cups rotisserie chicken, cut up or shredded
  • 1 onion, diced
  • 1 red bell pepper, cut into ½” pieces
  • 3 cloves garlic, minced
  • 2 Tbsp coconut oil
  • 1 can full-fat coconut milk
  • 1 cup cherry tomatoes, chopped (or 1 can of drained diced tomatoes)
  • 1 cup of fresh or frozen peas
  • ½ cup shredded carrots, roughly chopped
  • 1-2 cups chicken broth
  • 1 Tbsp fresh ginger, grated
  • 1 Tbsp curry paste
  • 2 tsp curry powder
  • ½ tsp turmeric
  • 1 tsp cumin
  • 1 tsp salt
  • 1 small can of diced green chilis
  • 1-2 cups fresh or frozen spinach (or kale)
  • ¼ cup fresh cilantro, chopped 
  • 1 Tbsp arrowroot flour

 

Directions:

  1. Heat the coconut oil in a dutch oven or soup pot over medium heat.  Add the onion, red pepper, garlic, ginger, carrots, curry paste, and spices.  Sauté for about 5 minutes.
  2. Add the peas, tomatoes, broth, coconut milk, and chilis.  Bring to a small boil.
  3. Mix a tablespoon of arrowroot flour with about 2 Tbsp of the soup broth and then stir it into the boiling soup.  This will give a little thicker consistency.  (This step is optional.)
  4. Add the chicken and spinach/kale and continue to cook until heated or until the spinach is wilted.
  5. Lastly, add the cilantro and stir the soup to combine.
  6. Dish up and enjoy!  For a little added freshness, squeeze fresh lime juice over the top or sprinkle with some extra cilantro.
25 Jan 2021

Cauliflower and Pork Sausage Skillet

 

Ingredients:

  • ½ lb pork sausage
  • 1 head of cauliflower, cut into bite-sized florets and roasted
  • ½ red onion, diced
  • 3 cloves of garlic, minced or 2 heaping tsp jarred garlic
  • 1 – 14.5 oz can of whole tomatoes, drained and roughly chopped (reserve juice)
  • 1½ cup mushrooms, sliced
  • 1 Tbsp EVOO
  • 1 Tbsp grass-fed butter
  • 2-3 cups fresh spinach
  • ¾ cup shredded mozzarella cheese
  • 1 Tbsp Italian seasoning
  • 1 tsp salt
  • ½ tsp ground pepper
  • ¼ tsp red pepper flakes

 

Directions:

  1. Preheat the oven to 425 degrees. Place cauliflower florets on a parchment lined baking sheet.  Drizzle with a little oil and season with salt and pepper.  Roast for 15 minutes and set aside.
  2. Heat butter and EVOO in a cast iron skillet on medium-high heat.  Add the onions and sauté for about 3 minutes.
  3. Add the garlic, pork sausage, and spices and cook until sausage is browned.
  4. Toss in the mushrooms and continue to stir.  After 2-3 minutes, turn the heat down to medium and add the spinach.  Cook just until it starts to wilt.
  5.  Add the tomatoes and roasted cauliflower.  Cook until heated through.
  6. Lastly, add the cheese and give everything a couple of stirs until cheese begins to melt.  Remove from heat.
25 Jan 2021

Paleo Blueberry Banana Walnut Bars

 

 

These bars are gluten-free, grain-free, low in sugar, healthy, and delicious!!  They are not overly sweet but you certainly get plenty of natural sweetness from the blueberries, banana, and applesauce (not to mention that little kiss of maple syrup).  Because of this, they are perfect for breakfast, brunch, or dessert!   

Cut these beautiful bars and serve warm or at room temp.  Top with a drizzle of maple syrup or honey or enjoy as is!!

Notes:  Paleo flour is used in this recipe.  You can purchase paleo flour in most grocery stores/Amazon, or make your own from my recipe under “soups, salads, and sides”.

 

Ingredients:

  • 1½ cup paleo flour
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • ¼ tsp salt
  • 2 eggs
  • 1 large ripe banana, mashed
  • 1/3 cup unsweetened applesauce
  • 4 Tbsp grass-fed butter, melted
  • 3 Tbsp quality maple syrup 
  • 1 tsp vanilla
  • 1 cup fresh blueberries
  • ¾ cup walnuts, roughly chopped

 

Directions:

  1. Preheat the oven to 350 degrees.
  2. In a mixing bowl, add all of the dry ingredients and whisk together.
  3. In a separate bowl, whisk the eggs and then add the banana, applesauce, melted butter, maple syrup, and vanilla.  Whisk together until well combined.
  4. Add the wet ingredients to the bowl with the dry ingredients and mix until everything is incorporated.  Don’t over-mix.
  5. Fold in the blueberries and walnuts (reserving a desired amount for the top of batter).
  6. Pour batter into a sprayed 8×8 baking pan and top with reserved blueberries and walnuts.
  7. Bake for 20-23 minutes. I usually do a touch test when getting close to the end of the baking time.  Should be springy to the touch in the center of the pan.  Be careful not to over bake or they will get dry.
  8. Allow to cool in pan before cutting. 

 

 

22 Jan 2021

Roasted Eggplant Spread/Dip

A few days ago I happened to be channel surfing and I landed on the Food Network channel.  (Let’s face it, there are limited choices out there.)  Trisha’s Southern Kitchen was on and her guest was Nadia Comaneci (the olympic Romanian gymnast).  Nadia was preparing a traditional Romanian Eggplant salad/spread.   Well, for some reason this dip intrigued me and ironically I had just brought home an eggplant from the grocery store.  The great thing about this recipe is there are minimal and very basic ingredients needed.  

I was pleasantly surprised at how delicious it was so I decided to share it!  When you taste it for the first time, the eggplant is very subtle and difficult to identify.  You will definitely have people guessing!

I did make a few adjustments to the recipe to make it my own…(1) I added garlic, (2) I used half red onion and half yellow onion, and (3) I added jarred sun-dried tomatoes.  Feel free to add these as well or omit if you so choose.  Also, you may have to adjust the quantity of the mayo and EVOO based on the size of your eggplant.

Ingredients:

  • 1 small to medium-sized eggplant
  • ½ cup diced onion
  • 2 tsp jarred minced garlic or 3 garlic cloves, minced
  • 1 Tbsp extra-virgin olive oil
  • 1 Tbsp healthy mayo (made with avocado oil and cage-free eggs)
  • 1 Tbsp fresh squeezed lemon juice
  • 2 Tbsp jarred sun-dried tomatoes, chopped
  • Salt and pepper, to taste

 

Directions:

  1. Roast the eggplant whole in a 400 degree oven for about 40 minutes, depending on the size of your eggplant.  Turn the eggplant halfway through the roasting process.  When done, it should be very soft to the touch.
  2. Allow the eggplant to cool.  Peel away the skin and place the flesh (seeds included) of the eggplant on a cutting board.  Chop the eggplant until it forms somewhat of a paste or puree.
  3. Place the eggplant in a mixing bowl.  Add the remaining ingredients and mix to combine.
  4. This can be served immediately or cover and refrigerate for at least one hour if you prefer it chilled.
  5. Top with fresh diced tomatoes or herbs, if desired.  Serve along side fresh cut vegetables, healthy crackers or bread slices.
11 Jan 2021

Cauliflower and Broccoli Salad

You might think this salad is more suited for a summer-time potluck but I tend to disagree.  It’s a great way to get fresh vegetables into your diet any time of the year.  It checks all the boxes; crunchy, creamy, sweet or tart (depending on what type of apple you choose), and most importantly, healthy!  

Notes:  Adjust the amount of mayo based on how much cauliflower and broccoli you use and also on your “creamy barometer”.  The dish will get creamier as it sits in the refrigerator.  Also, error on the side of cutting cauliflower and broccoli florets on the smaller size so they’re not so awkward to eat.  Next time I will make mine a little smaller.   

 

Ingredients:

  • 2 cups cauliflower florets (bite-sized)
  • 2 cups broccoli florets (bite-sized)
  • ½ red onion, sliced
  • 6-8 slices cooked bacon, chopped
  • 1 apple, cut into pieces (any variety)
  • 1 lime, juiced
  • ½-¾ approved mayo
  • 2 Tbsp dijon mustard
  • 2 tsp jarred minced garlic or ½-1 tsp garlic powder
  • ½ tsp salt (I use Redmond real salt)
  • 1 Tbsp raw honey (optional)
  • splash of ACV
  • ¼ cup sunflower seeds (optional)
  • ¼ cup dried cranberries (optional for garnish)

 

Directions:

  1. In a large mixing bowl, add cauliflower, broccoli, onion, bacon and apple.  I drizzled fresh lime juice over my apple chunks to keep them from browning.
  2. In a separate bowl, mix together the mayo, mustard, garlic, salt, ACV, lime juice and honey.
  3. Pour the mayo mixture over the top of all the ingredients and stir to combine.  Squeeze some lime juice over entire salad for some added freshness.
  4. Add the sunflowers and give a quick mix.
  5. Best if chilled in the refrigerator for several hours before serving.
  6. Garnish with dried cranberries, if desired.
20 Nov 2020

Creamy Ground Beef and Vegetable Casserole

Turn this casserole dish into your own creation and one that your family will love.  Swap out any of these vegetables for your favorites.  Some great suggestions include green beans, sweet potatoes or peas.

 

Ingredients:

  • 16 oz grass-fed or organic ground beef
  • 1 medium-sized yellow onion, chopped
  • 1-2 Tbsp avocado or olive oil
  • 2 cloves garlic, chopped or 2 heaping tsp jarred garlic
  • 2-3 cups of cauliflower florets
  • 2-3 cups of broccoli florets
  • 1 cup sliced bella mushrooms
  • 2 Tbsp dijon or brown mustard
  • ½ cup organic heavy whipping cream
  • ¼ cup avocado mayo
  • 1 Tbsp arrowroot flour
  • 1-1½ cup shredded cheese (I used ½ mozzarella and ½ cheddar)
  • salt and pepper, to taste

 

Directions:

  1. Preheat the oven to 350 degrees.
  2. In a medium-sized mixing bowl, whisk together the mayo, mustard, heavy cream, flour, salt and pepper.
  3. Heat the oil in a skillet and add the onions.  Sauté for 3-4 minutes until softened.  Add the ground beef and garlic, season with salt and pepper.  Cook until ground beef is browned.  Remove from heat.
  4. Spray an 8×10 casserole dish and add the vegetables.  Spread the ground beef over the top and toss everything together.
  5. Pour the mayo mixture over the entire pan and evenly distribute ingredients around the dish.
  6. Spread the cheese over the top.
  7. Bake for about 30 minutes or until vegetables are tender.
27 Oct 2020

Hemp Seed and Pecan Crusted Salmon

Are you having guests or family over for dinner and need a meal idea that’s a step up from grilled chicken or burgers. This is the perfect dish for such an occasion!  These filets plate up so beautifully and will surely impress the biggest critics.  So whether you are comfortable in the kitchen or are a novice at best, don’t let that deter you from trying this recipe.  Quick, easy and most importantly, so, so delicious!!   

 

Ingredients:

  • 4 salmon filets (preferably wild-caught)
  • ¼ cup avocado mayo
  • 2 Tbsp dijon mustard
  • 2 tsp jarred chopped garlic or fresh cloves, chopped
  • 1 tsp raw honey (optional)
  • salt and pepper to taste
  • ¼ cup hemp seeds
  • ¼ cup pecans, finely chopped
  • 2 tsp olive oil

 

Directions:

  1. Preheat the oven to 400 degrees.
  2. Prepare a sheet pan with foil or parchment paper and brush with the olive oil.
  3. Pat the salmon filets dry with paper towels and season with salt and pepper.
  4. Place the filets skin-side down on the prepared baking sheet.
  5. Combine the hemp seeds and pecans in a bowl and set aside.
  6. In another bowl, mix together the mayo, mustard, garlic and honey.
  7. Spread each filet with an equal amount of the mayo mixture.  Carefully spoon the hemp seeds and pecans evenly over each filet and press down lightly with fingers.
  8. Bake in the oven for 10-12 minutes, depending on the thickness of the filets.  Check doneness using a fork.  Filets should be flaky and still pinkish.  Be careful not to overcook!

 

 

 

 

 

 

 

26 Oct 2020

Creamy Ground Beef and Vegetable Casserole

Turn this casserole dish into your own creation and one that your family will love.  Swap out any of these vegetables for your favorites.  Some great suggestions include green beans, sweet potatoes or peas.

 

Ingredients:

  • 16 oz grass-fed or organic ground beef
  • 1 medium-sized yellow onion, chopped
  • 1-2 Tbsp avocado or olive oil
  • 2 cloves garlic, chopped or 2 heaping tsp jarred garlic
  • 2-3 cups of cauliflower florets
  • 2-3 cups of broccoli florets
  • 1 cup sliced bella mushrooms
  • 2 Tbsp dijon or brown mustard
  • ½ cup organic heavy whipping cream
  • ¼ cup avocado mayo
  • 1 Tbsp arrowroot flour
  • 1-1½ cup shredded cheese (I used ½ mozzarella and ½ cheddar)
  • salt and pepper, to taste

 

Directions:

  1. Preheat the oven to 350 degrees.
  2. In a medium-sized mixing bowl, whisk together the mayo, mustard, heavy cream, flour, salt and pepper.
  3. Heat the oil in a skillet and add the onions.  Sauté for 3-4 minutes until softened.  Add the ground beef and garlic, season with salt and pepper.  Cook until ground beef is browned.  Remove from heat.
  4. Spray an 8×10 casserole dish and add the vegetables.  Spread the ground beef over the top and toss everything together.
  5. Pour the mayo mixture over the entire pan and evenly distribute ingredients around the dish.
  6. Spread the cheese over the top.
  7. Bake for about 30 minutes or until vegetables are tender.
16 Oct 2020

Coconut Curry Cauliflower Rice

A curry side dish that is not only healthy and delicious but is quick and easy as well.  The flavors will compliment any protein dish perfectly.  The vibrant colors add eye appeal for that beautiful finishing touch to your plate.

 

Ingredients:

  • 12 oz bag of frozen cauliflower rice, thawed
  • ½ cup frozen peas
  • ½ cup red bell pepper, chopped
  • ½ yellow onion, chopped
  • 2 heaping tsp minced jarred garlic or minced fresh cloves
  • ½ cup full-fat canned coconut milk
  • 1 Tbsp coconut oil
  • 1½ tsp curry powder
  • ¼ tsp turmeric
  • ½-1 tsp sea salt
  • ¼ tsp ground pepper

 

Directions:

  1. In a small mixing bowl, whisk together coconut milk, curry powder, turmeric, salt and pepper.  Set aside.
  2. Add the coconut oil to a large skillet and heat over medium-high heat.  Add the onion and bell pepper and sauté for 2-3 minutes.
  3. Add the garlic, peas and ½ of the reserved coconut milk mixture.  Cook for an additional 2 minutes.
  4. Lastly, add the cauliflower rice and remaining coconut milk.  Continue to cook until rice is heated.  This will not take long so be careful not to overcook or you’ll end up with a mushy dish.
13 Oct 2020

Spinach Artichoke Frittata

Eggs rank very high on my list of top foods.  Packed with nutrition, vastly versatile and cost friendly…they check all the boxes!!  So if you’re a big egg fan and are new on the frittata scene, you may want to consider adding this recipe to your egg repertoire.  Not big on artichokes or spinach?  No worries, it’s easy to swap out ingredients for your favorite add-ins.  Get creative!  

 

Ingredients:

  • 10-12 organic eggs
  • ½ cup full-fat coconut milk (canned)
  • 1 Tbsp spicy brown mustard or dijon mustard
  • 1 tsp salt
  • ¼ tsp ground pepper
  • 1 cup shredded cheese of choice (I used parmesan and cheddar)
  • ½ yellow onion, chopped (approx. ¾ c)
  • 1 can artichokes, quartered and well drained)
  • ½ cup sun-dried tomatoes (I used jarred and packed in olive oil)
  • 2-3 cloves of garlic, minced (or 2 heaping tsp of jarred garlic)
  • 5-6 handfuls of spinach
  • 1-2 Tbsp avocado oil or olive oil
  • smoked paprika (optional)

 

Directions:

  1. Preheat oven to 400 degrees.
  2. Add the eggs, coconut milk, mustard, salt, pepper and ½ of the cheese into a large mixing bowl.  Whisk together and set aside.
  3. Heat the oil in a cast iron skillet or oven-safe skillet over medium heat.  Add the chopped onion and sauté for 2-3 minutes.
  4. Add the artichokes and sun-dried tomatoes to the onions and continue to cook for an additional 2-3 minutes.
  5. Add the garlic and spinach.  Toss all the ingredients together and cook until the spinach begins to wilt and most of the liquid has evaporated.
  6. Spread the vegetables evenly over the bottom of the skillet and pour the egg mixture over the top.  Sprinkle with the remaining cheese and smoked paprika.  Cook on medium heat until the egg begins to set around the edges of the pan.
  7. Transfer the skillet to the oven and bake for 12-14 minutes.  Check for doneness by making a small slit in the center with a knife.  If no raw egg appears, remove from the oven.
  8. Allow to cool for approximately 5 minutes before cutting into slices.